0630 & 1145 @ MACG-28 Pull Up Bars
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
"Leadership is getting people to help you when they are not obligated to do so." - Unknown
Need to work on the wall balls. Found it difficult to do a smooth transition into the squat catching the ball. Also was only able to do about 7 on the rings with rest- having to use the dip bar for the rest. Pull-ups came much easier. Also, did my first 2 double-unders, want to start using them every time from now on.
WOD skills to work, Rings (5rm), KBS (6rm), HSC (5rm)
Almost over the hill on going to the exchange and getting a food scale. Might try this zone diet after all.
Performed WOD as perscribed:
Kettlebell Swings 75lbs
All Ring Dips with the Rings
Couldn't get a rhythm with the double-unders, I need a lot more practice.
Subbed Ring dips for normal dips (got four on rings then switched over, trainers were helping others so i couldn't get any assisted)
Subbed Double unders for 40 normal jump ropes. (not confident on double unders yet)
Subbed back extensions with 'bench extensions'
Mark my words: Before I go back to Michigan I WILL beat Nigel as prescribed!
Subbed normal dips for ring dips (executed 5 lousy ring dips and switched over-did not count them).
Subbed 40 normal jump ropes for double unders (wanted to keep the heart rate up)
Need to work on maintaining proper form for hang squat cleans when tired.
Felt good on pullups, elbow to knees, lunges and wall ball.
Subbed regular dips for ring dips
Used the 53 lb KB
Used 35 lbs/ 25 lbs on the HSC
Did step-ups vice box jumps (last exercise and I was toast)
22:56 NOT as prescribed - Boot Camp
Subbed jumping pull ups
Subbed 25 box jumps
Subbed 40 normal jumps for double unders
Subbed 12 regular dips 10 assisted on parallel bars and 2 bench dips
Subbed knees to chest
Subbed 20 front squats and 20 shrugs w/medicine ball
Subbed 15 Wall Balls
Overall good workout. 3 new exercises. Form still needs lots of work and my numbers will continue to go up.
25:00 NOT as prescribed - Boot Camp
Same as #12 except he forgot to include the 15 Kettle bell swings. I only did 8 Wall balls. Found out just how little upper body strength I really have. Great workout! I have my work cut out for me!
18:14 Not as prescribed- Boot Camp
Same as #12 with 15 kettle bell swings-25lbs
jumping pull ups sooo much easier underhanded!
I hate those wall balls! Can I have a lighter ball? Pretty Please!? I think I need to adjust where the parrelettes were and it would have been a tad easier.
I did 8 assisted dips and 4 bench dips.
Good work out, but the heat made it tough. Took longer for me to cool down this time. Need to hydrate better before the workout on days like that.
I lost alot of time on the wall ball squats. I can never keep my face out of the way.